1. muscle snatch - x5-4-3-3-3
2. power clean & power jerk - 5x2 @ 65-70% of yesterdays rdl
3a. muscle-up - 4 x submax
3b. l-sit - 4 x submax time
3c. handstand hold - 4 x submax time
- use an l-sit variation that allows at least 6 quality seconds
- use a handstand hold that allows at least 10 seconds, free standing is your ultimate goal, but using a wall for balance is your friend while progressing
4a. 2 kb snatch - x10-8-6
4b. 2 kb clean & jerk - x10-8-6
4c. 2 kb power jump - x10-8-6
- complete as one giant set
- rest only after set is done
- for 4c., hold kb's by your side with straight arms, it helps to flex your triceps, then jump as high as possible and land soft and repeat as smoothly and athletically as possible
2. power clean & power jerk - 5x2 @ 65-70% of yesterdays rdl
3a. muscle-up - 4 x submax
3b. l-sit - 4 x submax time
3c. handstand hold - 4 x submax time
- use an l-sit variation that allows at least 6 quality seconds
- use a handstand hold that allows at least 10 seconds, free standing is your ultimate goal, but using a wall for balance is your friend while progressing
4a. 2 kb snatch - x10-8-6
4b. 2 kb clean & jerk - x10-8-6
4c. 2 kb power jump - x10-8-6
- complete as one giant set
- rest only after set is done
- for 4c., hold kb's by your side with straight arms, it helps to flex your triceps, then jump as high as possible and land soft and repeat as smoothly and athletically as possible